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Zinc is essential for growth, strong immune systems and healthy pregnancies. Enjoying zinc-rich foods can help you get the zinc you need for good health.
How much zinc do you need?
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Recommended Daily Intake*
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| LIFE STAGE |
AGE (Years) |
Zinc (mg/day) |
| Infants |
7 months-1 yr. |
3 |
| Children |
1-3
4-8
9-13 |
3
5
8 |
| Boys & Men |
14 plus |
11 |
| Girls |
14-18 |
9 |
| Women |
19 plus |
8 |
| Pregnancy |
14-18
19-50 |
13
11 |
| Breastfeeding |
14-18
19-50 |
14
12 |
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* Dietary References Intakes, 2002
Which Foods are Good Sources of Zinc?
| Foods with Zinc |
More than
5.0 mg
per serving
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3.1 to 4.0 mg
per serving
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1.1 to 3.0 mg
per serving
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1.0 mg
per serving
or less
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Oysters
Most beef cuts
Ground beef
Liver (beef, lamb,
veal)
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Most pork cuts
Baked beans
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Lentils
Kidney beans
Mussels
Shrimp
Chicken, light & dark meat
Cheddar cheese
Yoghurt, plain
Eggs
Bran flakes
Tofu
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Milk
Peanut butter
Tuna, canned
Sole fillet
Salmon
Oatmeal,quick
Rice, white and brown
Corn flakes
Spaghetti/macaroni
Bread, whole wheat and white
Most fruits and vegetables
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Based on serving sizes recommended by Canada's Food Guide to Healthy Eating, at:
http://www.hc-sc.gc.ca/hpfb-dgpsa/onpp-bppn/food_guide_rainbow_e.html
For Meats and Alternatives - 100 g cooked meat, poultry, fish, tofu; 250 mL legumes; 2 eggs.
Source: Canadian Nutrient File, 2001.
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Can you have too little zinc?
Although zinc is in many foods, it is better absorbed from animal sources, such as lean meat, than from plants. Phytates in plant foods limit the amount of zinc your body can absorb. Eating meats can also improve the absorption of zinc from plant foods. Keep it simple - enjoy a variety of foods every day from all four food groups in Canada's Food Guide to Healthy Eating!
Can you have too much zinc?
According to the Dietary Reference Intakes, the Tolerable Upper Intake Levels (UL) depend on your age and gender. For example, the UL for males and females 19-50 years old is 40 mg a day.
More references for zinc.
For more information, visit Nutrition Research.
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